The chest is a major muscle group that is known in anatomical notation as the pectoralis major and minor. Building up the chest can give you a sense of accomplishment and boost your self confidence. If you want to hone in on the inner chest area to put the finishing touches on a well defined look, you can achieve this by doing several specific exercises. You will need a few pieces of fitness equipment to make this happen.
Step 1
Execute a set of close grip bench presses. Lie on the bench and place your hands about 10 to 12 inches from each other. Push the bar off the supports and hold it straight above your body. Lower it down to lightly touch your chest, push it back up and repeat. Squeeze your inner chest forcefully when you raise the bar.
Step 2
Attach two single handles to high settings on a cable machine to do cable crossovers. Stand right in the center of the two weight stacks with your feet shoulder-width apart. Your shoulders should each be facing a weight stack. Grab a handle in each hand so your arms parallel the floor. Push the handles down in front of your hips and slightly cross your hands over each other. Squeeze forcefully for a second, reverse the motion and repeat. Alternate each hand in front of the other with each crossover that you do.
Step 3
Lie face-up on a flat bench to do dumbbell flys. Hold dumbbells an inch apart above your body with your palms facing each other. Bend your elbows slightly and keep that bend as you lower the weights down by your sides. Stop when you feel a strong contraction in your chest, push the weights back up and repeat. Squeeze your chest forcefully when you raise the weights up.
Step 4
Move a pair of dumbbells in a circular motion to do around the worlds. Lie on a flat bench with your arms straight behind your head, your palms facing up and the dumbbells held an inch apart. Swing the weights around in an arcing motion until they are right above your thighs. Stop them an inch apart with your palms facing up and squeeze your chest muscles forcefully. Reverse the movement and repeat for a set of reps.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your chest exercises. Take two days off in between workouts.
Things You'll Need
- Cable machine
- Bench
- Dumbbells
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